WOD:

10 Minute EMOM

2 Tempo back squats

(3 Second descent)

-THEN-

Every 2:00 for 10:00 (5 sets)

50ft HEAVY prowler push

Accessory:

3 Rounds of:

10 Single arm weighted sit-ups (5 per arm)

:30 GHD hip extension hold/superhuman hold

Mission Fit:

20 Cal. Bike

30 Sit-ups

10 Pull-ups